Thursday, 29 November 2012

The Biggest Myth!!

Can you Spot Reduce Fat?

How can you lose fat in spot areas like upper thighs, love handles, tummy, Etc.?
 
 
HEALTHY EATING + EXERCISE = RESULTS!
 

Unfortunately spot reduction does not work. Spot reduction is one of the greatest fitness / fat loss myths out there, we have no control over where we lose fat. It’s all about the whole, not the parts.

Yes we lose and gain fat faster in some areas, like the face is the first to lose and last to gain fat. That stubborn midsection is the first to come but last to go! Everyone is different and it differs from person to person.
 

There are also the myths like "Sit ups and crunches will give you abs", yes this is true in a sense as we all have abs somewhere under that layer of fat. Core exercises are important to strengthen your abs and back, but doing 1000's of crunches a day does not necessarily mean that you will be able to see them. Having a good clean healthy diet, as well as regular exercise is going to help shift that layer of fat covering them up.
 

Cardio exercise is crucial if we want to maximize total fat loss. Other than walking, jogging and aerobic exercises, you can choose:
Cycling, boxing, swimming, circuit training, dancing, martial arts, etc.
These are just a few of the abundant things you can do that are fun and enjoyable.

Weight training is the only natural way to individually shape and sculpt our muscles. Strength training is also the key to really toning and strengthening our muscles, so that when we do lose the fat from our problem areas, the muscles visible look shapely and strong.
 

Remember, the more muscle you have, the faster your metabolism. So this means you are burning more calories even while sleeping, as your body needs to use more calories to fuel your muscles, which helps you to burn more fat!

So it is important to remember, if you want that toned tummy, smaller thighs, and be rid of those love handles, you have to eat right  and exercise  and you will see and feel the difference all over your body! It is hard work and dedication, there is no easy magic solution, if you really want that tight tush you have always dreamed of then you have to do something about it!

Wednesday, 28 November 2012

stop being lazy and get motivated!!!

Fight Tiredness And Get Your Motivation Back!!


Eat a good breakfast even if you don’t feel hungry. Skipping breakfast will give you a mid-morning crash and make you eat more at lunch; gorging at lunch can make you sleepy. You’ll feel a lot more alert if you eat breakfast and feel better physically and mentally. A good breakfast doesn’t mean sugary cereal or a croissant. Eat good food like oats, bran, eggs, whole-wheat toast, granola, yoghurt and fruit. Having breakfast every morning can lower the stress hormone cortisol.

A nutritious diet can help keep you energized all day long. A diet high in fruit, vegetables, complex carbohydrates, fibre, healthy fats from nuts, seeds, fish and lean meats for protein. Eat small meals every 2-3 hours; 5-6 small nutritious meals throughout the day (or 3 meals and 2-3 snacks) helps keep your blood sugar and energy levels stable all day. Larger meals demand more energy to digest and can leave you feeling lethargic.
 
 

Avoid sugar, eating sweets and high sugar treats like cakes and doughnuts, will contribute to a short-lived sugar high and a subsequent crash. Avoid putting sugar in your morning coffee or tea and try using natural sweeteners like honey, xylitol or stevia.

Watch your caffeine intake. Depending on caffeine can cause you to feel fatigued when you don’t use it. Consuming a moderate amount of caffeine around 300mg or roughly 2-3 cups of coffee can help make you feel more alert and energetic for a couple of hours, but can make you crash later. Consuming large amounts of caffeine, or consuming coffee after midday can affect your quality of sleep, making you tired and lethargic the next day; try switching to decaf in the afternoon and evening.

Drink plenty of fluids especially water. Water makes up the majority of our bodies; about 83% of our blood is water, and even mild dehydration can cause our blood to thicken, forcing the heart to pump harder to carry blood around your body resulting in fatigue. Water helps digest food, transport waste and control body temperature. Each day humans must replace 2.4 litres of water, some through drinking and the rest from the foods eaten. You should be urinating around every two to four hours, and your urine should be clear or pale yellow in colour, this is a good way to monitor how hydrated you are.




Exercise regularly, not only does it boost your energy; it also helps you sleep at night, it helps you fall asleep faster and spend more hours in a deeper sleep. No matter how much you hate exercise, it’s a necessity. Exercise acts as a stimulant and increases blood flow, which is a fantastic daytime energizer; try to fit in some vigorous exercise in the morning or afternoon when you need that boost. Regular exercise releases those feel good endorphins, combats stress and fights fatigue. Even low-level exercise such as walks and stretching can help strengthen our stamina, flexibility, help improve sleep and after a brisk walk you'll feel more energized. Stay active to get fitter and avoid lethargy.



Maintain a healthy weight. Carrying extra fat uses extra energy each day, not only is it bad for your body, health, joints and self esteem, it’s also bad for your sleeping patterns. Carrying too much fat can contribute to sleep disorders and low energy levels. Lighten up your body weight and you’ll be lighter on your feet too.



Get seven to eight hours of sleep per night, and keep your schedule as regular as possible. Not having an adequate sleeping pattern can make you feel sluggish and sleepy. Sleep helps to recharge your batteries, muscles and joints heal and rest, and helps replenish serotonin and endorphins,



Other tips
Cut back on TV and other screens a couple of hours before bed.
Write down your worries and things you need to do, before you go to bed.
Splash some water on your face or take a shower to re-energize,
De-stress and relax.
Get regular fresh air and 30mins of sunlight a day.
If your not asleep in 15mins, get up do something relaxing until you’re sleepy again.
Talk to your doctor if you still suffer from fatigue more than two weeks after making lifestyle changes such as, diet, exercise and getting more sleep. Your doctor can rule out anaemia, (an iron deficiency) others include, sleep apnea, thyroid problems, diabetes, chronic fatigue syndrome, fibromyalgia, diabetes, and more


 

Monday, 26 November 2012

Easy Exercise- a lazy girl's workout.

For the days you just don't feel like trying hard!

do these exercises so you atleast feel like you have done a bit of something. Remember a lazy girls workout isn't for everyday of the week. BUT it's ok to take off every now and again.
 
 

how to eat and STILL lose weight!!



If you’re suffering through some miserable, deprivation-themed diet, you’re probably desperate to figure out how to eat and lose weight. There are only so many times you can eat a grapefruit, and celery sticks do not a diet make. So how can you eat more and still lose weight? I can help. Eating smart means you can eat more… here are 10 tips on how to eat and lose weight.
 
 

1. Try for Five, Part 1

Wait, what? You can eat more often than you’re eating now and still lose weight? It’s true! Eating smaller meals more often keeps you from being hungry, so you’re a lot less likely to be tempted to make a hunger-induced mistake (like, oh, cheesecake!)… eating more often also means your metabolism will kick into, and stay in, high gear.

 

2. Try for Five, Part 2

Just like you ought to try for five small meals a day rather than three big meals a day, you should also try for the other five — five servings of fresh fruits and vegetables. Incorporate these power-packed treats into your five small meals a day, and you’ll reap the benefits of natural sugar energy, antioxidants, and fiber (which makes you feel fuller, longer).

 

3. Snack Smart!

snacks are perfectly acceptable, and in fact encouraged, while dieting. So how do you eat and lose weight if you’re snacking? Well, remember those five servings fruits and veggies? You’ll be snacking smart on those, enjoying all the nutrients you need and the fiber (again!) that keeps you feeling full.
 

4. Prepare Ahead

All the healthy snack ideas and small, wholesome meal ideas in the world aren’t going to help you if you don’t stock your pantry and fridge with all the goodies you’ll need to make them. Make a list of all the things you need, and keep them stocked.
 

5. Learn How to Shop

Hey, you know how to shop! So what am I talking about? This is a grocery shopping tip, one that’s as simple as steering your shopping cart in a particular pattern, from the outside aisles of the store directly to the check-out, avoiding the inner aisles altogether. Why? Because the perimeter of the store is where all the good stuff is — the whole grains, lean protein, low-fat dairy, and fresh fruits and veggies — and the inner aisles contain all the junk food. So while you may have nailed the Fall Boot Shopping and Handbag Co-ordination categories, this Grocery Shopping hint is another way to eat more and lose weight.

 

6. Learn Serving Sizes

Let’s try an experiment: grab a box of cereal and a bowl, then pour what you think is one serving. Now measure that against what the nutrition label on the box says is a serving. Chances are, you poured out about two servings of cereal… which is fine, but if you’re counting calories, you’ll need to know how many servings to count! Until you learn to eye serving sizes, heed this tip to eat more and lose weight by measuring your servings.
 

7. Don’t Deprive Yourself!

Deprivation diets don’t work, mostly because we’re humans, after all. We crave what we crave. And if we constantly deprive ourselves, we’re actually more likely to cheat on our diets in a significant and horrible way. Rather than attempting total deprivation, try to learn moderation. An entire dish of chocolate gelato every day isn’t a good idea, but a single scoop once every 2 week won’t hurt… and won’t wreck your diet.

 

8. Count ALL The Calories!

Sometimes you’ll eat more and lose weight just by taking two things off your plate: cheese and condiments. Here’s an example: a plain hamburger contains 240 calories, while a cheeseburger contains 300 calories… that’s 60 extra calories, just because of ketchup and cheese! Who knew?
 

9. Swap for Whole Grains

There are lots of reasons to swap your bland, flimsy white bread for wholesome, tasty whole grain bread (taste is obviously a consideration!)… but most importantly, whole grain bread is loaded with valuable fiber and other nutrients, while white bread is literally bleached of them. Take the swap one step farther and switch to whole grain pasta too!
 

10. Swap The Soda!

Plain and simple, soda has no place in a healthy diet, so my second weight loss tip for women in their 20’s is to skip the soda! Soda is loaded with calories, most of them from sugar. And if you’re thinking you can just swap the regular soda and drink diet soda instead, think again. A recent study  found that people who drink diet soda actually gain 43% more weight than people who don’t drink diet soda. If you want to eat more and lose weight, swap the soda for something better, like water!
Now that you know how to eat more and still lose weight, I hope you’re feeling a little more optimistic about your weight loss… there’s no reason to deprive yourself or starve yourself, especially with all of these amazing tips. Which of these ideas surprised you, and which did you already know? Do you have any other tips to share? Please do!

clean eating

 
 
What Is Clean Eating?
Clean eating is eating natural, whole, unprocessed foods, avoiding artificial ingredients, preservatives and hydrogenated trans-fats. Avoiding sugar, artificial sweeteners e.g: Splenda (Sucralose) and aspartame, and substituting them for natural sweeteners like stevia and xylitol.

Example: Eating whole grains like whole wheat bread instead of white bread (make sure it's 100% whole grain, some advertise whole grain but also add white flour to the ingredients), brown rice instead of white rice, fresh fruit instead of concentrated juices.

Eat whole grains, legumes, complex carbs, fruits, nuts, seeds, vegetables, fish, good fats (omegas, monounsaturated and polyunsaturated fats), lean or organic meats (if you eat meat), drink water and stick to natural ingredients.

Eat lots of plants, so lots of fruits and vegetables, and go organic if possible. Always read the ingredients and if you don't recognise any of them or can't pronounce it, don't buy it. Try not to buy anything with more than 3-6 ingredients. Experiment with recipes, use herbs and spices to flavour your food.

Prepare all your meals for the week so you know exactly what's going in your food and you. Spread them out into 5-6 small meals a day. If this isn't something you are used to, it may take a while for you to adapt and make a habit of it. Make small changes each day, and don't beat yourself up if you make a mistake, we are human, we all do it! It's the small changes that count at least you are doing something.


Warning:
Clean eating and not disposing of any junk in your body will result in:
More energy, clearer skin, better health and hopefully a happier you!

Tuesday, 20 November 2012

BEST ways to LOSE stomach fat fast!!

 
 
This fantastic list of 42 Best Ways to Lose Stomach Fat Fast includes all the tips you need to lose that belly fat that’ve been bugging you for months or even years.
 
 Not only is belly fat unflattering, but it has been scientifically linked to many health problems such as bloating, heartburn, diabetes, heart disease, stroke etc. (and you thought having a muffin top was the worst part!). The good news is losing stomach fat and getting a flat tummy or even getting those fabulous six pack abs is not as difficult and unachievable as many people think.
 
I promise you that if you start implementing these effective ways for losing abdominal fat one by one, you’ll get the perfect stomach you always wanted before you know it! So, let’s get started!

 
1. How much weight you want to lose?
 
Before you do your first sit-up or dump that Cola down the drain, you need to decide how many KILOS you want to lose. Losing weight and getting rid of belly fat takes some work, and you really need to set a goal to keep an eye on your progress.
You’re not going to lose all the fat around your waist in 3 days, and you will definitely need to break some sweat before you lose that stomach fat. Just remember, that it’s completely doable and if you keep implementing these best ways to lose stomach fat, you’ll get the body you wanted in a matter of months.
So, once you know how much weight you want to lose or how many inches around your waist you want to get rid of, all you need to do is pick minimum 10 ways to lose belly fat from the list below and apply them for 2 weeks. Afterwards, weigh yourself again or take the new measurements. You’ll see that your waist is getting slimmer and you’ve already shed a few kilos. At this point, add 5 more routines from this list to the 10 you’ve been doing before and carry on for 2 more weeks. Then again, do the measurements to track your progress and add 5 more routines to the 15 ways to lose belly fat you’ve been using so far. Depending on your weight loss goal and your current weight, it will take anywhere from 4 weeks to 6 months maximum to get that perfect stomach you’ve always wanted.
Now, let’s proceed to the tips to help you get that sexy stomach!

 
2. Carry water everywhere to start losing stomach fat?
 
Whether you’re on a weight loss journey, you’re trying to lose belly fat, or you’re just trying to be healthier, it’s always a good idea to keep well-hydrated, and to do that, you’ll want to keep a bottle of water with you everywhere you go. Sip from it every now and then, and you’ll feel fuller, more invigorated, and you’ll also be a lot less likely to indulge in a sugar-laden soda or juice if you’re not thirsty! This is a sure way to lose stomach fat fast, try it for a week and you’ll see what a difference it makes
 
3. Color your plate
 
Did you know that the more colorful your meal, the more healthful it’s likely to be? Think about it: carrots, peppers, spinach, tomatoes: they’re all brilliant colors, and they’re all very healthful choices! Keep your plate colorful and you’re well on your way to losing that belly fat!

 
4. Cut out fast food – it’s an absolute must for having a flat tummy
 
Fast food is the worst culprit in the battle against stomach fat. It’s convenient, sure, but it’s loaded with calories and fat, and those calories and fat head straight to our “problem areas,” our bellies and butts! Skip the fast food, or at least opt for healthier fast food options, like salads (without fried chicken or calorie-rich ranch on them) instead of fries. But if you are really set on losing stomach fat fast, avoid the fast food altogether.

 
5. Cut out soda
 
A serving of soda contains more calories than a large banana, with none of the nutritional value. many of those calories come from high fructose corn syrup, which our bodies don’t really know how to process, and which often ends up turning into belly fat. Ditch the soda and save those calories for something much better for burning belly fat!
 
6. Doing your weight bearing exercises – one of the best ways to lose stomach fat fast
 
If you think you’ll need to spend the rest of your life doing sit-ups and crunches only, so you can burn belly fat and keep it off, that’s not quite true. You’ll need to do all sorts of exercises, in moderation, including weight bearing exercises, like brisk walking, jogging, and the like. Remember, overall fitness and nutrition is the key for losing stomach fat, and making sure it doesn’t come back!

 
7. Do your non-weight bearing exercises, too!
 
In addition to the weight bearing exercises to help you burn belly fat, you’ll also need to add non-weight bearing exercises, like biking and rowing. These two (weight bearing and non-weight bearing), combined with weight training and cardio, and some yoga thrown in for good measure, will give you a lifetime of fitness and good health — and of course will melt that belly fat away for good!

 
8. Don’t be complacent!
 
Once you’ve got the body you want (no belly fat in sight!), that doesn’t mean it’s time to rest on your laurels. Don’t stop exercising. Don’t stop eating right. Keep up with your plan, and you’ll keep your new hot body!

 
9. Don’t starve yourself! It won’t help you lose stomach fat faster.
 
Starving yourself will not help you burn belly fat. Cut calories, by all means, especially the empty calories, but to be healthy, and lose belly fat, you need to eat well. Starving yourself is dangerous, terribly unhealthy, and it won’t work anyway!

 
10. Don’t deprive yourself, either!
 
In addition to not starving yourself, don’t feel you have to deprive yourself all the time either just because you want to lose stomach fat. Is this carte-blanche for eating an entire carton of Ben & Jerry’s? No. But you CAN have a small dish, once in a while, to keep the edge off your cravings, and to remind yourself that life is good! Now, could there be a better way to lose stomach fat? :)


 
11. Don’t give up on your goal to lose stomach fat fast
 
After a couple of weeks you might find that you’re not losing weight or inches anymore. What gives? Don’t give up, sweetie! That’s just a plateau, a sign your body is adjusting to all of the positive things you’re doing. Keep going! You’re getting there! You are now much closer to losing all that stomach fat than ever!

 
12. Don't try to isolate
 
It’s a scientific and biological fact: you absolutely cannot isolate one set of muscles and lose fat just in that one spot, and that includes belly fat. If there’s a product or pill that promises otherwise, it’s a scam, straight up. To lose stomach fat, you need to change your diet and exercise habits, all over. It’s that simple. Truly!

 
13. Drink a glass of water before you eat!
 
If you’re thirsty, you’re going to eat more. Isn’t that strange? But it’s true. So before you sit down to eat, drink a glass of cool water, wait a few minutes, then dish out your sensible portion and begin to eat. Much better! You’ll be surprised at how effective this way to lose stomach fat is. Give it a try!
 
14. Eat 5 SMALL meals a day to lose stomach fat fast
 
Rather than eating three large meals every day, switch to five smaller meals: a light breakfast, a mid-morning snack, a light lunch, a mid-afternoon snack, and a balanced dinner. Smaller portions more often will keep you from feeling hungry. And by the way, when I say “snack,” of course I mean something healthful, not a Twinkie! This way to lose stomach fat does not require a lot of sacrifice, all you need to do is figure out a schedule for your meals, and, with time you’ll be surprised at how eating 5 meals a day will become your new healthy lifestyle habit.

 
15. Give yourself 20 minutes to feel full after the meal
 
Did you know that it takes a few minutes for your tummy to realize it’s full? That’s why it’s important to eat slowly and take little breaks between the courses. Otherwise, you’ll end up over-eating, undoing all of the diet magic you accomplished that day, and that’s not what you want if you need to lose that stomach fat fast.
 
16. Get the right fit!!
 
No matter how thin you are, if you’re wearing jeans that are too small, you’re going to have unsightly muffin top — so make sure you have the right fit, even if it means going up a size or two, and you may not need to burn as much belly fat as you thought! Now, this is probably the easiest way to “lose” stomach fat fast, but bear with me, there are many more ways that will actually require action!! AND PLEASE DO NOT WEAR OVERSIZED CLOTHES, IT MAKES YOU LOOK OBESE, THE BAGGIER IT IS, THE BIGGER YOU LOOK!!
 
17. Get your cardio going for losing stomach fat faster!
 
While weight bearing and non-weight bearing exercise is important to help you lose belly fat, you’ll also need to add cardio to your routine. Try for 20 minutes a day, 5 days a week. What counts as cardio? Anything that makes your heart pound hard for that entire 20 minutes: bouncing on the trampoline, dancing your butt off, running, you name it! Any cardio is good if you are determined to lose that stomach fat fast. This may be TMI but I shut my room door and hope around, doing jumping jacks , make my heart beat till i think its about to explode and then jump again, granted I look like  a fool doing it, but its tons of fun and the best way to beat the fat.

 
18. Have a specific goal in mind for your weight loss
 
In any endeavor, it’s important to have a goal, and keep it in mind. Make sure your goal for losing stomach fat is realistic, and write it down, repeat it: it’s your new mantra. This goal will keep you motivated on the days when you don’t want to exercise, and when that pint of Ben & Jerry’s is calling your name.
 
19. Ignore the hype when it comes to commercial products for losing stomach fat fast
 
Let me say this once and for all: if a special diet plan, a pill, or a piece of workout equipment promises to help you burn stomach fat fast, it’s a lie, no matter which celebrity says it works. The absolute only way to burn belly fat fast is to change your diet and exercise… sound familiar? It’s the second time I’ve said something like this in this list. It’s that important. Be skeptical of new products that promise miracles. They’re a waste of your time and money!

 
20. Ignore the scale
 
I hate the scale. Not just because Im scared of it , lol. We all think of it as the end-all, be-all of weight loss measurement, but it’s not. First of all, as women, our weight is prone to fluctuate a little on its own with our own natural cycles. Also, as we build lean muscle and lose stomach fat, we’ll actually gain a little weight, though we’re losing inches. if you just can’t help yourself, keep the weigh-ins to a minimum, maybe once a week! The scale should be decreasing, not increasing!
 
21. One of the best ways to lose stomach fat – knowing your portions
 
Do you know how big a serving size ought to be? Try this: pour what you think is one serving of cold cereal into a bowl, then measure it against what the side of the box says is a serving. Most of us pour double what the suggested serving size is! And worse, restaurants tend to serve more than twice the serving size, especially in meat and in fats. A serving of meat ought to be about the size of a deck of cards. Most restaurants serve a portion of chicken or beef that’s at least twice that — be sure you know what a serving size looks like, and save the rest for left-overs

 
22. Maintain good posture to start losing stomach fat
 
Want a quick tip to make it look like you’ve lost inches, even when you haven’t (yet)? Suck your tummy in, put your shoulder back, keep your head up, and, with this good posture, you’ll look (and even FEEL) much fitter — it’s even easier to breathe this way! In a way you’ll be toning your abdominal muscles, and as you know – they are essential in losing stomach fat faster.

 
23. One word : Swim!
 
I know I sound like a broken record, but if you don’t exercise regularly, you’ll never lose belly fat. One of the best ways to exercise, and the most fun this summer, is to swim! The water resistance provides superb low-impact for joints and muscles, and it’s fantastic cardio, too! Anyone can do it… try it and you won’t believe how much more toned your belly will be!
 
24. Read the labels (even on diet food)
 
Even the foods that are supposed to be designed for dieters can be loaded with nasty chemicals and even far more calories than we need. Always check the labels on the food and drinks you’re about to have — and again, make sure you know what a serving size is! It’s crucial for losing stomach fat fast. I am so guilty of this , its ridiculous, I can't purchase any food item without checking the labels. Make sure that the fat is less than 0,5 , however this does not make it fat free, You have to check sugar and carb content too!!
 
25. See a Pro
 
Your doctor, personal trainer and plastic surgeon should NOT be last resorts in your efforts to lose belly fat. Before starting ANY exercise regimen or diet plan, see your doctor, especially if you’re diabetic or if you have had an eating disorder in the past. And a personal trainer can be a friend indeed in your battle against the belly bulge — they know even more tips and tricks than I do, and they’re always willing to help! And once you lose weight, you might still want to tighten things up (loose skin), and that’s where a plastic surgeon can help.
 
26. Strengthen your core
 
Your belly muscles are part of a network of muscles called your core, and they’re vitally important to fitness and good health. Do exercises specifically to strengthen your core, and you’ll not only burn belly fat, you’ll also have better posture, and you’ll be far less likely to ever suffer from back pain… what a bonus.

 
27. Substitute the sweets to lose stomach fat faster
 
I have a terrible sweet tooth, so it’s always a challenge for me to cut sweets from my diet. I learned a trick, though: sometimes it’s possible to substitute the sweets I crave with something better! Fresh berries or sweet plums, frozen juices, even dried fruits without added sugar — all of these make my sweet tooth happy, without adding the extra sugar and empty calories that I usually get from sweet treats. Try this way to lose stomach fat fast and see how beautifully it works
 
28. The perfect Push-up?
 
No, the perfect push-up isn’t at Victoria’s Secret, it’s in the gym (or even at home)! Did you know that a push-up, done correctly, is the perfect exercise? It’s good cardio (if you do enough of them together), it’s great for strengthening your core, and it even helps build lean muscle in all of your other muscle groups. Marvelous! How many push-ups can you do correctly?
 
29. Try reverse sit-ups
 
Sit on an incline bench, then lay back HALF-WAY, then come back up. It’s sort of a reverse sit up, and it’s a lot harder than it sounds! Add these to your work-out routine, and you’ll see what I mean!

 
30. Work together!
 
Why is it always easier to diet or exercise with a friend? I’m not sure why, but it’s true. Enlist the aid of a work-out or diet buddy, and burn belly fat and lose inches together! You can inspire each other, help each other, and even have a little friendly competition
 
31. You need to eat more meals and more often to lose that fat

 
Don’t get too excited because at the same time you need to reduce the size of your portions. Eating 5-6 small meals per day will first of all prevent you from binging or overeating at meal times and it also keeps your metabolism running as it is constantly burning up food
 
32. Never Skip Breakfast
 
Skipping breakfast can actually be one of those things that cause stomach fat! If you don’t eat after many hours of sleeping your body goes into ‘starvation mode’. This is bad news for shedding belly fat as it slows your metabolism down in an effort to save energy and burn less calories. In fact a lot of dietitians advice that the best breakfast is a heavy one
 
33. Carefully monitor the food you are eating
 
One of the best ways to lose stomach fat fast is to try and eat more fat burning foods such as brown rice, whole grains, vegetables, natural fruits, skimmed milk, lean poultry or meat, seafood and egg whites. I’m sure you already know all the ones to avoid as they are likely to be your favourites! The list includes pizzas, burgers, deep fried foods, bakery foods, fatty meats and all products that contain lots of sugar.

 
34. Eat slowly – it’s an easy yet surprisingly effective way to lose stomach fat fast
 
Get into the habit of taking smaller bites and chewing them slowly because that will ensure that you consume fewer calories and do not over-eat. How? Well, it takes our brain about 20 minutes to register that we are full. So if you don’t take your time to eat, chances are you’re eating past the point where you’re full. Eating slowly gives you enough time to realize when you should stop. It also leads to better digestion and let’s face it, you enjoy your food more that way
 
35. Do the most effective exercise efficiently
 
Cardiovascular exercises are the ones that get your heart thumping and the fat burning, so cardio workouts such as brisk walking, jogging, aerobics and cycling are the best ways to lose stomach fat fast. If you exercise before breakfast your body will burn the excess fat in your body as there is no food available to burn, making it the best time to burn off that belly fat. To know which ones are the most effective.

 
36. Drink, drink and drink again!
 
Keeping your body hydrated is essential to lose stomach fat fast because, if you are dehydrated your liver won’t function and the fat burning process won’t be as effective. Drink lots of water and also hot green tea neutralizes the effects of fatty foods
 
37. Get more sleep if you want to lose stomach fat
 
If you are not sleeping at least 7-8 hours per night you will find it difficult to find the energy to work out and eat well. Studies show people who are constantly tired have slower metabolisms. So, make sure you get a good night sleep every night!
 
38. Cut down or eliminate alcohol consumption and smoking
 
Because of the effects alcohol has on the liver, drinking alcoholic drinks slows down the body’s natural fat burning process. Alcohol ruins most parts of your body, so try stop drinking!!!! and quit smoking , smoking is an addictive vice, stay away from it!
 
39. Take the long way to lose stomach fat more rapidly
 
Try to resist taking short cuts in order to increase your movement and metabolism. Park in the space furthest away from the entrance, take the stairs instead of the lift and when possible walk and leave the car at home. This is definitely one of the best ways to lose stomach fat fast!
 
40. Reduce your salt intake
 
Excessive consumption of salt makes the body retain water. This makes the abdomen appear bloated. We can get enough salt from our diet without needing to add it to our food. Also junk food contains a lot of salt and is best eliminated in order to lose excess fat.
 
41. Avoid Stress
 
You may find it surprising but stress can cause weight gain. Not just because we are more likely to stress eat, but when our body detects stress it releases a lot of hormones that cause changes in metabolism. Bad news for belly fat
 
 
42. Stay motivated to lose stomach fat. FAST!!
 
How can any of these best ways to lose stomach fat fast work if you’re not motivates? Think about what could help you stay motivated. Keeping a food diary, joining an exercise class or rewarding yourself for small successes are great ways to keep you on your toes. But most importantly, if you do hit a low, don’t punish yourself or binge. Just start afresh and keep a picture of those dream abs handy!
 
If you can stay motivated and on track, I guarantee you that these Best Ways to Lose Stomach Fat Fast will work! Don’t put too much pressure on yourself, though, just start implementing these ways to lose stomach fat fast one by one. You’ll be surprised at how easy it really is. And in just a couple of days you’ll notice that you have started losing stomach fat already! So why not start today? Make a promise to yourself and pick the first way to lose stomach fat fast you’d like to start with. And if you have any tips on best ways to lose stomach fat fast are, you are most welcome to share them in the comments! When it comes to weight loss, there can never be too many tips!


Diets and Detox's!

 
 
With the holiday season right around the corner, there is no better time than the present to fortify our diet and cement healthy eating.
Ironically, while healthy eating is our birthright, for many of us it seems like taking the plunge into eating a whole foods-based diet is the equivalent to traveling to some distant land. But it doesn't have to be such a scary or foreign experience.
 
Because whole foods-based diets remove all the sugary, fatty, chemical-laden, artificial stuff from the diet, they sometimes get called a detox or a cleanse
 
 
 
Why is detoxification important?
 
When our bodies become toxic, it means that our natural method of ushering out metabolic waste from normal human metabolism, environmental pollution  has exceeded the threshold for what the body's innate detoxification system can tolerate. With this toxic load, every system in the human body can become affected. From our head to our toes and everything in between, toxicity makes us sick!
 
 
 
How do you know if you are toxic and need to properly cleanse?
 
Usually a constellation of complaints help to determine whether or not you are toxic and to what extent you need to cleanse. Some examples of what might indicate a toxic system are:
constipation
persistent headaches, muscle aches, and muscle fatigue
inclusion of large amounts of tuna etc. into diet
food allergies
stubborn weight loss
hormonal imbalances and consistent use of hormone replacement such as "the pill" or progesterone cream
consistent use of NSAIDs such as ibuprofen or acetaminophen
skin abnormalities such as acne, rosacea, or eczema
 
How long should you stay on a cleanse?
Typical cleanses that harness our body's natural processes for filtering and removing waste tend to be gentle and can therefore be tolerated for longer periods of time than more extreme protocols. A safe cleanse is one that doesn't make you starve yourself or take fancy pills, potions, or expensive drinks.
Safety means allowing the body to do what it wants to do naturally, with a little assistance from some guided healthy eating, appropriate supplements, and relevant lifestyle modifications.
 
do a cleanse for seven days to six weeks, or even longer, depending on their particular needs. (IF you have any health issues consult a doctor first)
 
 
 
How to prepare for a cleanse?
Like we would plan for any big trip to a new destination, we need to prepare, plan, and set out some main goals for our journey. And by the way, as in all travels, it's always a good idea to leave some room for the serendipitous excursions to occur. When handled properly, they can be the best part of a trip!
 
 So how can we plan for a safe and simple detoxification protocol?
Take some basic measurements before you begin to track your progress as you go through your program. For example, if weight loss is your goal, measure your waist, hips, and record your weight. If, migraines are an issue, determine the duration, intensity and frequency. Keep a journal; this will help you in more ways than one!
 
Make lists! Organize your pantry, toss out the junk, gather recipes, sketch out weekly menus, make shopping lists for healthy foods you will be eating and formulate a cooking schedule to ensure you allot time to prepare food for the week.
Use journaling as a way to "cleanse" your inner world and relieve yourself of mental and emotional stress.
Gather any supplements  (solga vitamin B and C complex) you need to take that have been advised for you by your medical provider.
Think about the kind of exercise that will best complement your end goal and plan for it in your schedule.
Detoxification requires you to slow down. Make sure you fit time for deep relaxation into your plan.
 
 
Often, unsavory side effects appear in the initial phase of a cleanse. Two side effects to look for and keep track of in your journal are:
Constipation. Move those bowels! Drink plenty of purified water. Try warm water with lemon first thing in the morning.(check my blog out for a lemon diuretic) Often, taking 300 milligrams of magnesium citrate is helpful, or try an Epsom salt bath.
Food allergies or sensitivities. These can be obvious or obscure. But chances are, as your body lets go of toxic waste, it will be easier to recognize a hidden reaction to gluten, dairy, soy or any of the other common food allergies.
 
 
 
 
The following symptoms are very common at the beginning of the program and should dissipate within the first few days. Don't worry, these symptoms are indicative that your body is eliminating toxins and are a good sign!
bad breath
constipation
achy, flu-like feeling
fatigue
headache
hunger
irritability
itchy skin
nausea
offensive body odor
sleep difficulties (too much or too little)
These symptoms can occur for a number of reasons. First, eliminating food allergies and un-junking the diet causes reactions similar to withdrawal from other addictive substances like caffeine, alcohol, nicotine, cocaine, or heroin.
Note: We are often most addicted to the foods we are allergic to! Getting off those allergens can cause a brief, flu-like achy syndrome that may last one to three days. Second, toxins in our digestive tract may make us feel ill if we don't eliminate them. The best way to get relief from these symptoms is to follow the recommendations below.
 
How to avoid withdrawal symptoms
 
Initially, those who consume the most caffeine, alcohol, and sugar, and those who have the most food allergies, will have the most difficulty. Symptoms usually disappear after three to four days. It is best to slowly reduce your intake of caffeine, alcohol, sugar, white flour, and over-the-counter medications (except as directed by your physician) a week or two before you start your program.
Drink at least six to eight glasses of filtered water daily. Stay away from plastic bottles; glass bottles are okay.
To prevent headaches, make sure your bowels are clean.
Fatigue is normal during a cleanse so allow more time for rest and sleep. To boost energy, exercise for 30 minutes a day. Walking outside in fresh air is best ( Start a walking club early morning with a few friends, its quite encouraging). Roll up those sleeves and let the sun hit you with some vitamin D!
 
Don't wait until you are starving to eat! Balance your blood sugar by eating protein-based meals and snacks every three to four hours (SMALL HEALTHY MEALS). Excellent sources of protein are baked or broiled fish, lean poultry, and legumes such as black beans.
 
Heat is a great resource while cleansing as it helps draw out toxins from within. Try a sauna or a warm bath with Epsom salts for 20 minutes a few times per week.
 
While safe, these types of cleanses can still be stressful on the body and mind so remember to relax. Actively engaging your parasympathetic nervous system helps restore your energy which your body needs to replenish itself. Meditation, deep breathing, or any calming activity is good.
 
Eliminate all refined sugars, flours, caffeine, alcohol, dairy, gluten, or addictive substances. By allowing certain triggers to stay in the diet the body stays on the vicious cycle of cravings and addictive behavior. Reset your biology to eliminate all triggers.
Keep a journal and track your symptoms. You should feel better in three to seven days.
 
Tune in to your body and listen to the cues it provides. A cleanse is a great journey to learn more about understanding how to operate your very own owner's manual.
 
Eat healthy , remove all junk, don't starve and do exercise!! GOOD LUCK!!
 
(adapted from a fitness article, shape magazine and mens health to form this blog post)

Wednesday, 14 November 2012

breakfast, why you must have it!



If you find yourself ravenous at lunch and unable to pass up fries...and something cheesy...and a brownie, it's not your midday meal that needs work--it's your breakfast.


 
Previous research has found that people who don't eat in the a.m. are 4.5 times more likely to be overweight, and among a registry of people who have lost more than 27 kg's and kept it off for at least five years, 78 percent start every morning with a meal.
 
Now new research from scientists at Imperial College London explains what happens in your brain if you do or don't "break the fast." In a study, 21 normal-weight people looked at pics of high-calorie foods while undergoing MRIs. One day they were given no breakfast before the scan, another day they were fed a robust 730-calorie breakfast an hour and a half prior to the MRI, and on both occasions they were later treated to lunch.
 
While not shocking, the results are telling: The area of the brain involved with "food appeal" was more activated in those with an empty belly. As a result, meal skippers were more attracted to the food photos, and they downed more calories at lunch--one fifth more. The scientists say the study supports the notion that fasting fuels hunger, ups the allure of high-calorie foods, and ultimately increases overall intake. In other words, skipping breakfast is essentially a recipe for weight gain.
 
 
A lot of my friends tell me they're just not hungry in the a.m., but you can change that. Start by eating something small and light, such as a mini apple, woolworths has the cutest kiku apples. Once your body gets used to it, tack on something else, like almonds. Next add a single-serve container of organic nonfat Greek yogurt or a dairy-free alternative, then start stirring in a whole grain such as al bran, which is rich in fibre. Before you know it, you'll be waking up ravenous, which is a good thing--it means your metabolism is now in high gear.


 
And if time is an issue, there are plenty of quick, nutrient-rich options. Here are three easy, breezy choices:
 
cold cereal: all bran with some skim cold milk
provita: with a light sprinkle of cheese salt and pepper
yoghurt: chopped with fruit and a sprinkle of museli

P.s- alot of you have a small breakfast, medium lunch and large supper, NO!!! It's a large breakfast, medium lunch and small supper, this works for weightloss, keeping in mind what you eat.